| From the desk of Dr Magne, author of Cancer | | | | with 5 minutes of walking and slowly increase |
| Free For Life | | | | your time and distance. |
| | | | |
| Breast cancer statistics show that over 1.2 | | | | • Walking at a pace of 75-95 steps a |
| million persons will be diagnosed with breast | | | | minute will have you walking at a speed of |
| cancer worldwide this year, according to the | | | | about 2-3 miles per hour. |
| World Health Organization. Regular physical | | | | |
| activity has been shown to decrease the | | | | • Walk with your head up, looking out |
| likelihood of having breast cancer. What has | | | | in front of you. Do not walk looking down |
| not been known or studied has been the effect | | | | right in front of you except to navigate any |
| of regular physical activity on the breast | | | | obstacles. |
| cancer survival rates or likelihood of death | | | | |
| in women that already have breast cancer. | | | | • Really take it easy the first 5 |
| That is, until now. | | | | minutes of walking to warm up. Afterwards, |
| | | | gently stretch for 5-10 minutes while your |
| The breast cancer statistics and findings as | | | | muscles are warm. |
| reported by the American Medical | | | | |
| Association's Journal of the American Medical | | | | • Practice good walking form. Your arms |
| Association (JAMA) were astounding! Certain | | | | should swing naturally in the direction |
| participants in the study of women with Stage | | | | you're walking, not from side to side across |
| I, II or III breast cancer achieved a 50% | | | | your body. Your foot should strike the ground |
| reduction in the death rate from breast | | | | on your heel, then a rolling motion forward |
| cancer. | | | | toward the ball of your foot, then pushing |
| | | | off with your toes. |
| Here are these breast cancer statistics: the | | | | |
| journal reported that in the study 2,987 | | | | And here are some basic walking shoes tips: |
| female registered nurses had been diagnosed | | | | |
| with breast cancer during the years | | | | • Buy your walking shoes from a |
| 1984-1998. What the study found was that the | | | | sporting shoes store with large selections. |
| women who had physical activity equivalent to | | | | That will give you plenty of choices. And buy |
| walking at a steady pace of 2.0-2.9 miles per | | | | your walking shoes later in the day when your |
| hour for 3-5 hours a week had a death rate of | | | | feet will be larger. |
| only 50% of the death rate of women who had | | | | |
| physical activity equivalent to walking less | | | | • Buy cushioned, supportive walking |
| than one hour a week. The conclusion of the | | | | shoes. To see if a shoe is supportive, do |
| breast cancer statistics in the study was | | | | this test -- take a shoe and turn it upside |
| that physical activity after breast cancer | | | | down. Holding each end of the shoe, try to |
| has been diagnosed may reduce the risk of | | | | fold it. If you find the shoe bends in the |
| death from breast cancer. The study found | | | | middle, then that shoe is not a supportive |
| that there was little evidence of any | | | | shoe. A supportive shoe should bend where |
| relation between increased physical activity | | | | your foot normally bends, near your toes. |
| and increased benefit. | | | | |
| | | | • You should allow the width of your |
| It's time to dust off those walking shoes! | | | | index finger between the end of your shoe and |
| | | | the end of your longest toe, or about |
| As a physical activity, walking can be done | | | | one-half inch. |
| almost anytime by anyone anywhere. All that's | | | | |
| needed is a good pair of walking shoes. | | | | Walking is the closest thing to the perfect |
| Walking is fun and reduces stress. As for | | | | exercise. In today's fast-paced society, |
| injuries, walking has the lowest injury rate | | | | regular walking can be a welcomed break from |
| of all the various kinds of exercise. | | | | the stress of the day. Maybe you'll get to |
| | | | know your neighborhood or neighbors better. |
| You can walk with a partner, friend, family | | | | There may be walking trails you've never seen |
| member or dog, maybe even a neighbor's dog. | | | | but wanted to. |
| Or you can walk with your favorite headset | | | | |
| and music. If you are walking outdoors with a | | | | Wherever and however you choose to walk, not |
| headset, keep one ear open to hear the sounds | | | | only can the experience be fun, you'll know |
| around you. | | | | you're being good to your body in a variety |
| | | | of ways. Besides the incredible breast cancer |
| As for basic walking tips: | | | | statistics and findings of the breast cancer |
| | | | study, walking helps with weight control and |
| • As you begin regular walking, take it | | | | bone strength, elevates mood, helps build and |
| easy. Standard advice is to check with your | | | | maintain healthy muscles, joints and heart. |
| physician before starting any exercise | | | | With so many great health benefits, why not |
| program. If it's been years or decades since | | | | get started walking today! |
| you walked regularly, perhaps you can begin | | | | |